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Kale, Lentil & Squash Soup

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Tasty, satisfying & high in protein

Home-made soup is incredibly easy to prepare & so good for you. You can have a satisfying meal in one bowl which is nutritionally dense, low in calories & carbs, making it ideal for the health-conscious. Home-made soups are so much fresher, tastier & healthier with shop-bought varieties, which are usually loaded with sugar, salt, additives & preservatives. This recipe is suitable also for vegetarians & vegans & those on a gluten-free diet. A great all-rounder!

 

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It is also super for using up those vegetables lurking in your vegetable drawer & there is minimal washing up as it is all one-pot cooking! I love making up a big vat of soup in the weekend so that I can take some to work for packed lunch and for busy days when I will be time poor in the evening, but still want something nutritious & tasty for dinner. (But not a takeaway!)

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Soup is a terrific way of combining different flavours & textures together & persuading the little ones to eat more veg!

This kale, lentil & squash soup is fragrant, tasty & satisfying. It is spiced with ground cumin, paprika, chilli powder & cayenne pepper & lentils boost the protein & fibre content. Chunks of squash & black kale add texture & nutrients. It is also quick to prepare (about 30 mins) & freezes well.

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Serves: 4

Preparation time: 20 mins

Cooking time: 30mins

Ingredients

  • 1 tsp coconut oil
  • 2 medium red onions, diced finely
  • 3 plump garlic cloves, crushed
  • 3 celery stalks, diced finely
  • 1 large leek, sliced finely
  • 2 red chillies finely chopped or 2 tsp chilli powder
  • 1 1/2 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp sweet paprika
  • Optional: Pinch of cayenne pepper
  • 1 bay leaf
  • 270g squash, peeled & cut into 1.5cm chunks (sweet potato & carrot can be used instead)
  • 1 x 400g can of chopped tomatoes
  • 1.5 litres or vegetable stock (I use bouillon powder)
  • 200g red lentils
  • 1 tbsp tamari
  • salt & pepper
  • 60g black kale, stems trimmed
  • Optional: 2.5 tbsp protein powder (pea, soya bean or whey work well)

Garnish: optional: sprinkle of ground flaxseed

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Method

  • In a large non-stick pot melt the coconut oil. (If you want to reduce the calories further, you could always sauté using a little water). Add the chopped onions, crushed garlic, chopped celery, leek & red chillies. Brown for about 5 mins.
  • Add the spices & bay leaf. Cook for about 2 mins (until the spices give of their fragrance) & then add the squash chunks (or sweet potato & carrot if you are using these).
  • Add the chopped tomatoes, stock and lentils. Bring to a boil.
  • Simmer for 25 mins until squash is tender.
  • Add tamari.
  • Season with salt & pepper.
  • Add the kale and add the protein powder, if using. Cook for a further 3 mins. Serve.
  • Optional: garnish with a sprinkle of ground flaxseed or freshly chopped coriander.

 

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Garnish of ground flaxseed adds to the nutritional value

Don’t forget you can find my favourite recipes in my FREE eBook here.

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